derrick's training log

[derrickgyn]

17/12/14
Back squat (belted, chucks)
120/140/160/180kg*1
150kg*5/5
Leg extensions
57kg*20/20/20/20
Lying leg curl
50kg*10/10/10/10
1 arm preacher curl
12.5kg*8/8 10kg*10/10 8kg*6/6

Squats were a little slow today. Decided that 2 sets were enough..10 days out.

 

[derrickgyn]

18/12/14
Paused flat bench press
110kg*3 112.5kg*3 115kg*3
Overhead press
70kg*6/6/11
A1) Cable lateral raise (short)
3.75kg*12/12/12
B1) Cable lateral raise (long)
3.75kg*12/12/12
C1) Cable lateral raise (middle)
3.75kg*12/12/12
D1) Cable rear delt fly
3.75kg*12/12/12

HUGE PR ON OHP! 70x8 was my previous best. 9 days out, tapering volume and intensity for the comp lifts and dropping accessories.

 

[derrickgyn]

19/12/14
A1) Incline bench db curl
17.5kg*8/6
17.5kg*6+15kg*3+12.5kg*2
B1) Rope extension
11.25kg*20/25
13.75kg*25+11.25kg*20+8.75kg*20
A2) Ez bar skullcrushers
21.25kg*15/15/15
B2) Ez bar extensions
21.25kg*10/10/10
A3) Barbell reverse curl
17.5kg*12/12/12
B3) Barbell curl
17.5kg*10/10/10
High cable curl
3.75kg*15/15/15
Dumbbell preacher curl
8kg*10/10
8kg*10+7kg*10+6kg*9
Seated calf raise (14X4)
40kg*8/8/8/8/8
Standing calf raise (14X4)
70kg*8/8/8/8/8
Donkey calf raise (14X4)
3pps*8/8/8/8/8

 

[derrickgyn]

20/12/14
Back squat (belted, chucks)
120/140/160kg*1*
170kg*2/2
Back squat (ATG, beltless, adipowers, pause)
100kg*3
Deadlift (beltless)
140kg*3/3/3

 

[derrickgyn]

21/12/14
Paused flat bench press
107.5kg*5 110kg*5
Low incline db press (3)
35kg*10/10
Cable crossover (35)
14kg*15/15
A1) Cable crossover (21)
9kg*15/15
B1) Cable chest press (21)
9kg*12/12
Cable lateral raise (shortened)
3.75kg*15/15
Bike lv10
Max effort, 30s x3

 

[derrickgyn]

23/12/14
Pull up
Bent bar: BW*10/9/8
Wide, straight bar: BW*6/6/6
Straight bar: BW*6/6/6
Lat pulldown
155lbs*10/10/10
1 arm chest supp underarm row
26kg*10/10/10
Seated cable row
135lbs*15/15/15
1 arm db row
30kg*12/12/12
A1) Meadows row
32.5kg*12/12/12
A2) 1 arm bb row
32.5kg*12/12/12
1 arm chest supp underarm row
19kg*12/12/12
Stiff arm pulldown
13.75kg*20 16.25kg*12*
18.75kg*8+16.25/13.75/11.25/8.75/6.25*4+3.75kg*100
A1) Barbell reverse curl
20kg*10/10/10
A2) Barbell curl
20kg*10/10/10
HS preacher curl
20kg*20 25kg*15 32kg*12
Alt db curl
7kg*10/10/10

New machines at the gym. Love the chest supported row and curl machine.

 

[galapogos]

New machines at the gym. Love the chest supported row and curl machine.

Bishan Gymmboxx?

 

[derrickgyn]

Bishan Gymmboxx?

Yup. They just got a 4th power rack as well, and swapped out the decline for a 2nd flat bench.

 

[galapogos]

Sounds awesome. The last time I was there (when we met) they only had 2 racks!

 

[derrickgyn]

24/12/14
Paused flat bench press
120kg*3 (new 3rm; PR)
Overhead press
75kg*6/6
Dumbbell lateral raise
8kg*25/25/25
Cable lateral raises (mech drop)
5kg*8/8/8
5kg*8/8/8
5kg*8/8/8
HS shoulder press
20kg*12/12/12
Cable rear delt fly
3.75kg*30/30/30
Seated calf raise (14X4)
40kg*8/8/8/8/10
Donkey calf raise (14X4)
3pps*10/10/10/10/10
HS bicep curl
25kg*20/20/30

PR for flat bench. OHP stalling out..hmm.

 

[derrickgyn]

25/12/14
A1) Incline bench db curl
20kg*5/5/4
B1) Tricep rope extension
16.25kg*25/25/18
A2) Ez bar curl
13.75kg*12/12/12
B2) Ez bar skullcrushers
13.75kg*20/20/20
HS bicep curl
32kg*12/12
39kg*10+35.5kg*4+32kg*3+28.5kg*3+25kg*3
1 arm HS bicep curl
10kg*12/12/12
High cable curl
3.75kg*15/15/15
Db curl with isohold
6kg*10/10/10

 

[derrickgyn]

26/12/14
A1) Seated calf raise (13X3)
40kg*10/10/10/10
B1) Pullup
10/8/8/7
A2) Donkey calf raise (13X3)
3pps*10/10/10/10
B2) Neutral grip pullup
8/6/6/6

Quick workout..full meet for me tmr D:

 

[galapogos]

Best of luck!

 

[derrickgyn]

27/12/14

Squat: 170/180/190x
Bench: 115x/125/135x
Deadlift: 190/200/205

Total: 180+125+205=510kg

Peaked too early for squat and bench for sure. Didn't train for deadlift..so couldn't expect too much i guess.

 

[derrickgyn]

29/12/14
Back squat (belt, adipowers)
145kg*6/6/6/6
Deadlift (belt)
165kg*6/6
Back extension
BW*12/12/12
Leg press
90kg*20/20/20/20

 

[derrickgyn]

30/12/14
Flat bench press
85kg*10/10/10/10
Low incline db press (3)
25kg*12/10/10
Cable crossover (2)
8.75kg*12/12/12
HS chest press
33kg*12/12/12
A1) Cable crossover (8)
6.25kg*12/12/12
A2) Cable chest press (8)
6.25kg*10/10/10
Dumbbell lateral raise
12.5kg*12/12
12.5kg*12+10kg*8+8kg*8
Cable rear delt fly
3.75kg*20/20/20
Machine rear delt fly (top hold)
19kg*15/15/15
Pinwheels
8kg*20/20
A2) HS shoulder press
25kg*10/10/10
B2) HS bicep curl
46kg*10/10/10
Ez bar extension
18.75kg*20+16.25kg*15+13.75kg*15

 

[derrickgyn]

31/12/14
Weighted pullup
+5kg*8/8/8/8
Lat pulldown
175lbs*8/8/8
Chest supported row
33kg*10/10/10
26kg*10/10/10
Seated cable row
155lbs*15/15/15
1 arm db row
32.5kg*12/12/12
Smith bent over row
40kg*12/12/12
HS bicep curl
53kg*8/8/6
1 arm: 20kg*8 15kg*12 10kg*15
Dumbbell curl (4s isohold)
6kg*10/10/10

 

[derrickgyn]

01/01/15
Back squat (belt, adipowers)
125kg*8/8/8/8
Deadlift
145kg*8/8
Back extension
15/15/15
Lying leg curl
20kg*15/15/15
Seated calf raise (12X2)
40kg*12/12/12/12
Leg extension
26kg*15/15/15/25
Donkey calf raise (12X2)
65kg*12 75kg*12 85kg*12 95kg*12
105kg*12+95/85/75/65/55kg*8

Happy new year all.

 

[derrickgyn]

02/01/15
Flat bench press
90kg*10/10/10/9
A1) Cable crossover (2)*
8.75kg*12/12/12
B1) Smith low incline bench press (3)
40kg*12/12/12
Incline db fly (5)
6kg*12/12/12
A2) Lateral raise
12.5kg*12/12/12
B2) Seated db press
12.5kg*12/12/12
Rear delt fly
3.75kg*20/20/20
Ez bar cable extension
18.75kg*30/20/20
Band pullapart
20/20/20

 

[derrickgyn]

03/01/15
A1) Long rope extension
13.75kg*15 16.25kg*15 18.75kg*12
B1) Incline bench db curl
7kg*15 9kg*15 10kg*12
A2) Ez bar cable skullcrushers
18.75kg*12/12/12
B2) Barbell curl
20kg*12/12/12
Close grip bench press
60kg*10/10/10
HS bicep curl
46kg*10/8/8
High cable curl
3.25kg*15/15/15
Overhead db extension
20kg*15/15/15
1 arm preacher curl
7kg*10/10/10
Overhead rope extension
13.75kg*15/12/12
Pinwheels
12.5kg*10/10/10
Lateral raise
7kg*20/20/20
Seated calf raise (32X1)
30kg*12/12/12/12
Donkey calf raise (32X1)
105kg*12/12/12/12